Nine exercises for pushing, pulling, shoulders and arms. Moderate reps, generous rest and demanding volume. Adapt sets to weekly training; one volume target is not optimal for everyone. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Place your hands on the wall at chest height and step slightly back. Bend your elbows to bring your chest towards the wall, keeping your body aligned. Push away to straighten your arms and return.
What you train: Strengthens the chest, triceps and shoulders with less load than floor push-ups.
Watch video1 × 5 gentle repetitions per side
Lie on your side with knees bent and arms in front. Open the upper arm backwards with a gentle rotation of your chest. Close the arm slowly; complete both sides.
What you train: Trains upper-back rotation while your pelvis remains supported.
Watch video3 × 8–12 · RIR 2
What it trainsStrengthens the chest and triceps; the floor limits how far you lower.
Lie down with your knees bent and the dumbbells over your chest. Lower until your upper arms gently rest on the floor, pause briefly and press without losing your position. Use a weight you can get into and out of position independently and with control.
Technique cueUse a weight you can get into and out of position with control and without help.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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3 × 8–12 per side · RIR 2
What it trainsStrengthens the back and arms with additional support for your trunk.
Support yourself with one hand and hold your torso at a comfortable angle. Pull the dumbbell towards your hip without rotating your body; lower with control until your arm is straight. Choose a challenging weight that does not require momentum.
Technique cueChoose a challenging weight that you can move without momentum.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Author, title, description and automatic Spanish subtitles checked. Original audio, support and full playback not checked. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Supplementary posture and range guide. Retain the support and prescription in this card; the main demonstration shows the reference variation. YouTube offers automatic Spanish subtitles.
3 × 8–10 · RIR 2
What it trainsStrengthens the shoulders and triceps through overhead pressing.
Stand with your torso steady and the dumbbells at shoulder height, then press overhead without arching your back. Lower to a comfortable position. The weight must allow you to finish with the stated repetitions in reserve.
Technique cueChoose a weight that lets you finish with the repetitions in reserve stated in your session.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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3 × 8–15 · RIR 2
What it trainsStrengthens the chest and triceps while the abdominal muscles stabilise your body.
With your hands and feet supported, lower as one unit and pause briefly near the floor before pushing up. Adjust the difficulty to finish with the stated RIR. If the standard version is too easy, use the prescribed tempo and pause; do not improvise unstable added weights.
Technique cueIf it feels easy, use the prescribed tempo and pause; do not improvise unstable added weights.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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3 × 10–15 · RIR 1
What it trainsStrengthens the muscles that bend the elbow, especially the biceps.
With your elbows close to your body, bend both arms and lower slowly. Keep your shoulders relaxed.
Technique cueKeep your upper arms beside your trunk; move through the elbows.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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The video uses dumbbells; you may also use two tightly closed bottles of equal weight.
2 × 12–20 · RIR 2
What it trainsStrengthens the rear shoulders and trains shoulder-blade movement.
Hold a light band in front of your chest with your elbows slightly bent. Pull your hands apart through a comfortable range, then return.
Technique cueKeep your shoulders away from your ears and your trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 40–60 s
What it trainsStrengthens grip and trains trunk stability while carrying weight.
Hold a dumbbell in each hand and walk with controlled steps through a clear space.
Technique cueChoose a load that allows upright walking and relaxed shoulders.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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2 × 25–40 s each side
What it trainsTrains side abdominal endurance and pelvic control with a narrow support base.
Rest on your forearm and the sides of your feet. Lift your pelvis to form a comfortable straight line, and breathe without rotating.
Technique cuePlace your elbow below your shoulder; stop if alignment is lost.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
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Walk or cycle gently for 3–5 minutes. Duration includes warm-up, sets and suggested rest; allow longer if needed. Let the muscles recover before another similar hard session.
Record weight, reps and effort reserve. Keep the load until you reach the top of the range in every set with the intended RIR for two sessions. Then add the smallest available increment and return to the lower end. Reduce load if you miss the minimum or lose technique. Do not add this on top of another hard session for the same muscles.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
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EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutEight stability tasks with loaded carries, unilateral pushes and pulls. Challenge comes from resisting loaded bending and rotation and controlling longer levers. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workoutNine exercises and 20 work sets. Loaded squats and hinges, pushing, pulling and accessories. Tempo controls execution; it does not replace an appropriately challenging load. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
EquipmentAdjustable dumbbells with sufficient load, Firm support and Exercise mat; Stable wall for supplementary exercises
View full workout
